Dive into this athlete’s performance at 2024 Malaga using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
1000 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Yemm Rowan's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Yemm Rowan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Women
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Yemm Rowan's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Women
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Yemm Rowan's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
02:53.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rowan Yemm showcased a commendable performance in the 2024 Malaga HYROX, achieving an overall rank of 104, placing her in the top 5% of all athletes and top 9% in her age group. Her total running time was 00:45:33, which was notably faster than average, indicating a strong running profile. However, her performance in the sled pull and other strength-focused segments like burpees broad jump and wall balls indicated areas where improvements could yield significant gains. The pacing analysis suggests that Rowan started some of the running segments slightly slower than average but finished strong, especially in the last running segment. This demonstrates good endurance but also highlights potential for a more aggressive start. Her profile suggests she is a hybrid athlete with a lean towards running, but with room for improvement in strength-focused areas.
Segments to Improve:
Sled Pull: Rowan's sled pull time was significantly slower than average. Focusing on lower body and core strength can improve this. Specific exercises include deadlifts, weighted squats, and sled drags focusing on explosive power. Form corrections to consider include ensuring a low center of gravity and using the legs more than the back to pull.
Burpees Broad Jump: Improvement in explosive power and efficiency in movement can reduce time here. Plyometric exercises such as box jumps, broad jumps, and burpees with an emphasis on minimizing ground contact time can help. Practicing the technique to make each jump longer and more efficient will also be beneficial.
Wall Balls: This segment can benefit from improved upper body strength and endurance. Incorporating exercises like thrusters, kettlebell swings, and medicine ball throws can build the necessary strength and stamina. Focusing on form, particularly the depth of the squat and the efficiency of the ball release, can enhance performance.
Roxzone: The time spent in transition (Roxzone) was slower than average. Improving overall fitness through high-intensity interval training (HIIT) and practicing transitions between exercises can reduce this time. Simulating race conditions in training where transitions are timed can help improve efficiency.
Race Strategies:
Start Stronger: Given Rowan's strong finish, starting the race slightly more aggressively could improve her overall time. Balancing this with her endurance capabilities will be key to avoid burning out early.
Focus on Technique in Strength Segments: During strength-focused segments, concentrating on form and technique can reduce effort and improve speed. For example, in the sled pull, maintaining a consistent posture and taking powerful, deliberate steps can conserve energy and increase efficiency.
Transition Efficiency: Minimizing rest time and improving transition speed between exercises can shave valuable seconds off the overall time. This includes both physical transitions and mental preparedness for the next segment. Practicing these transitions during training can make them more seamless during the race.
Hybrid Training Focus: Given Rowan's hybrid profile, balancing her training between running and strength work will be essential. Incorporating days that focus solely on strength, others on running, and some that combine both elements will prepare her better for the demands of HYROX races.
By focusing on these identified areas of improvement and implementing the suggested strategies and exercises, Rowan Yemm can significantly enhance her performance in future HYROX events. Consistency in training, along with a focus on both her strengths and weaknesses, will be key to her continued success.